Announcements
Easter Egg Hunt and Basket Donation on Saturday April 19th! CLICK HERECancelled!!- VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! April 26th and 27th CLICK HERE FIRST 10 SIGN UPS WILL HAVE AN EXTRA SESSION WITH HENRY ROJAS!
- B.STRONG LLS Man of the Year FUNDRAISER WOD SATURDAY May 17th!
- BEACH WOD and BBQ Saturday May 31st! CLICK HERE
- FREE Invitational Multi box Throwdown @ CrossFit ATR CLICK HERE
SWOD
Wendler Program Notes:
Determine your “base number”. Base number= 90% of (your 1RM +20lbs).
“+” denotes do that number of reps and then as many as you can until failure
Back Squat: 3×3
Set 1: 3 reps at 70% of base number
Set 2: 3 reps at 80% of base number
Set 3: 3+ reps at 90% of base number
WOD
5 Hang Snatches (95/65)
6 Alternating Overhead Lunges (95/65)
7 Pullups
200m run
5 Rounds for time